This is the first practice of the second week of our official fall season. Most swimmers took 1-2 weeks away from the pool prior to last Monday. We are in the “building” stage of our season. Today will be a General Aerobic day, with some Kicking and Pulling.
The Kicking Set (400-300-200-100) is designed to be a very good effort. Soon, the interval will be faster (130) with a lane on (125) and a lane on (120).
The Pulling is more of an even split set, with some descend — but compared to the kicking it’s not supposed to be extremely intense. I will ask my 4:09-4:10 400M Freestylers to swim around 1:00 base in yards…maybe a little bit under if they look easy.
The Free Swim Set is setting up a set of 10×300 (330) or 7×300 (350) that we will do in a few weeks — which we be “retested” at times throughout the season.
Workout
5x:
225 Free {50R / 50L / 50 3⁄4 catchup / 75 Swim} (3)
5 Pushups Slow for (40) (1)
25 Underwater Kick (1)
5 Hand Claps on random start + 30 seconds extra rest
Kick:
400 (640) + 300 (5) + 200 (320) + 100 (140) Strong body position, work it down
Drill:
400 {25 Back + 25 Side K R + 25 Side K L + 25 Free 5th}
Pull:
500 (6) + 400 (445) + 300 (330) + 200 (215) + 100 (1) Or 400 (505) + 300 (345) + 200 (225) + 100 (105)
Swim:
5×400 Free (440) hold 4:00-4:05 / 4:10-4:15 + 200 easy OR
5×300 (350) hold 3:10-3:15 / 3:15-3:25 + 200 easy
WORKOUT TOTAL OPTION 1: 6350 – OPTION 2: 5350
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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